Bring those jump ropes to class this week, its time to practice some rope drills!

Short Interval (Mon 5pm, Tues 10AM):  400m TT, rest 2:00, then 8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m

C2:  500m TT, rest 2:00, then 8 x 250m, hold all times within 2-3 seconds, rest 1:30 between each 200m

Long Interval (Thurs 10AM, Thurs 5PM): 400, Rest 1 Minute, 800, Rest 2 Minutes, 1600, Rest 3 Minutes, 800, Rest 2 Minutes, 400

C2: 500, Rest 1 Minute, 1000, Rest 2 Minutes, 1600, Rest 3 Minutes, 1000, Rest 2 Minutes, 500

Announcements:

1. Looking for another race? Check our the “Upcoming Events” tab for more local races.